ASHTANGA MYSORE

Strength • Breath • Mobility • Movement • Recovery

A personalized, self-paced Mysore practice designed to support total health and wellness. Breath leads movement while individualized coaching adapts the practice to your strength, mobility, experience, health needs, and goals.

Build functional strength, mobility, endurance, balance, focus, body awareness, and resilience through a practice that meets you where you are.

No experience necessary. No flexibility required. All levels welcome.

Come as you are. Breathe. Move. Strengthen. Recover. Thrive.

SUNDAY GUIDED PRIMARY + INTERMEDIATE SERIES

6:30 AM – 8:00 AM

BREATH • STRENGTH • MOVEMENT • FLOW Start your Sunday with a guided, breath-centered movement practice combining accessible elements of the Primary and Intermediate Series. This class brings together traditional Ashtanga-inspired movement with an adaptable approach to strength, mobility, balance, coordination, flexibility, breath awareness, and mindful movement.

You will be guided through the practice rather than practicing independently, with options to modify movements and postures based on your individual needs and experience.

No experience necessary.
No flexibility required.
All levels are welcome.

Whether you are new to yoga, returning to practice, an experienced practitioner, an athlete, or simply looking for a meaningful way to move your body, you are welcome.

Come as you are.
Breathe. Move. Strengthen. Practice.Please complete registration before attending.

PAU HANA

MONDAY

5:00 PM – 6:15 PM

SWEAT • STRETCH • BREATHE • RESTORE

Leave the workday behind and move your body.

Pau Hana is a dynamic, approachable movement class designed to help you build strength, improve mobility, release tension, increase body awareness, and restore your energy at the end of the day.

Expect a combination of functional strength, conditioning, mobility, stretching, yoga-based movement, breathwork, and recovery.

This is movement for real bodies and real life — adaptable to different ages, fitness levels, abilities, and experience.

You don't have to be flexible.

You don't have to be a yoga practitioner.

You don't have to be in perfect shape.

No experience necessary. All are welcome.

Come ready to sweat, strengthen, stretch, breathe, and reset.

Leave the day behind and make space for yourself.

Move your body.
Clear your mind.
Breathe deeply.
Restore.

Please complete registration before attending.

FAITH & FLOW

Stretch • Strength • Breath • Worship

Experience a Christ-centered movement practice combining therapeutic postures, breathwork, stretching, strengthening, guided relaxation, Scripture, prayer, worship, and fellowship.

Build strength, mobility, flexibility, balance, coordination, stamina, energy, focus, and resilience while supporting stress reduction, relaxation, healthy sleep, and overall well-being.

Every practice is adaptable to meet you where you are.

All are welcome. No experience necessary. No flexibility required.

An excellent movement and conditioning practice for surfers, swimmers, runners, martial artists, dancers, athletes, active adults, and anyone wanting to move, breathe, strengthen, and feel better.

Come ready to move, breathe, sweat, strengthen, restore, connect, and grow in faith as we honor God through movement and community.

PRACTICE GUIDELINES & PERFORMANCE SYSTEM STRUCTURE

Christina Martini – Certified, AUTHORIZED Ashtanga Teacher, yoga therapist, Health coach, Breath, Strength & Performance Wellness System

NEW CLIENT ORIENTATION

This structured training system is designed as a guided, progressive one-on-one learning experience within a small group environment.

Each participant is supported individually based on:

• Current abilities and Physical condition

• Experience

• Capacity, purpose and goals for growth

This ensures a safe, personalized, and progressive approach to building strength, mobility, breath control, and overall performance.

ONBOARDING & COMMUNICATION

After completing registration or intake forms, Christina will personally connect via email, phone, or text to:

• Review your intention, purpose, goals and background

• Answer questions

• Clarify expectations for commitment of practice under the guidance of teacher

• Establish your individualized lesson / care plan approach

This ensures a clear, supportive entry into your practice.

PAYMENT & MEMBERSHIP POLICY

• Payment is due at the beginning of each month or prior to participation

• Monthly memberships are unlimited within the scheduled practice system

• New clients starting mid-month will be prorated for the first month only

All memberships are:

• Non-refundable

• Non-transferable

• Non-suspendable (no holds or freezes)

• Reset monthly

Clients are responsible for managing their own account and payments without reminders unless in arrears.

This structure supports consistency, accountability, and uninterrupted progress.

PAYMENT METHODS

Payments may be made via:

• Zelle

• Venmo (@christina-martiniashtangayoga)

• Cash or check

• Credit card (processing fee applies)

PERSONAL RESPONSIBILITY & ACCOUNTABILITY

Each participant is responsible for:

• Timely payments

• Attendance consistency

• Managing their own membership

This allows the coaching focus to remain on training, performance, and results rather than administration.

CLEANLINESS & PERSONAL CARE

To support a focused training environment:

• Bring your own practice mat and towel, studio has temporary mat for practice if you don’t have one.

• Arrive clean and prepared for movement

• Avoid strong fragrances or oils

• Maintain a clean personal space

This supports breathing comfort and shared training space quality.

CLOTHING & ATTIRE

Wear:

• Comfortable, athletic, or movement-appropriate clothing

• Modest, functional attire suitable for active training

Avoid:

• Jewelry or accessories during practice

• Socks during training (optional during rest periods)

FOOD & HYDRATION

• Avoid eating 2 hours before practice is preferred

• Arrive hydrated but not overfilled

• Water is generally not used during training unless medically necessary

The body performs best when light, focused, and ready for movement.

FOCUS & DISTRACTIONS

To maintain a focused training environment:

• Phones must be silenced and stored away

• No watches, jewelry, or distractions during training

• Personal belongings stored in designated areas

• Maintain a quiet, respectful environment

This supports concentration, breath awareness, and internal focus.

TRAINING RESPECT & INSTRUCTION FLOW

• Movements are introduced progressively based on readiness

• Do not request specific movements or progressions

• Instruction is provided based on individual development and safety

If assistance is needed:

• Pause and make eye contact with the instructor

• Continue steady breathing while waiting for guidance

This builds patience, awareness, and internal control.

INDIVIDUALIZED CARE PLAN

Each participant receives a customized care and training plan based on:

• Physical condition

• Strength capacity

• Mobility level

• Nervous system response

• Performance goals

No two programs are identical.

This ensures a truly personalized strength, breath, and performance system.

PHYSICAL ADJUSTMENTS & SUPPORT

Hands-on or verbal guidance may be used when necessary for:

• Safety

• Alignment

• Performance improvement

If you prefer not to receive physical assistance, please communicate this clearly at any time.

HEALTH & SAFETY

Please consult a healthcare provider before beginning if you have:

• Chronic conditions

• Injuries

• Pregnancy or postnatal recovery

• Recent surgeries

Notify the instructor of any relevant health concerns.

ILLNESS POLICY

Do not attend in-person training if experiencing:

• Fever

• Flu symptoms

• Contagious illness

Return when symptoms have resolved for at least 24–48 hours.

Online participation may be available when appropriate.

TRAINING ENVIRONMENT

The room is intentionally set to support:

• Physical conditioning

• Sweating and detox response

• Cardiovascular and metabolic engagement

Expect to sweat, work, and recover within a structured performance environment.

BREATH IS THE FOUNDATION

Breath is the central system of this practice.

All movement is built on:

• Controlled breathing

• Steady rhythm

• Awareness of timing and pacing

Breath regulates:

• Strength output

• Focus

• Stress response

• Endurance

FOCUS & MENTAL DISCIPLINE

Participants are guided to maintain:

• Visual focus

• Internal awareness

• Steady breathing

• Calm mental state under physical effort

This builds resilience under stress and improves overall performance capacity.

COMMITMENT & CONSISTENCY

Recommended practice structure:

• 3–6 sessions per week for best results

• At least 1 rest day per week

• Consistency is more important than intensity

Rest is essential for:

• Recovery

• Adaptation

• Long-term strength development

LIFESTYLE INTEGRATION

This system supports long-term development in:

• Strength

• Energy

• Mobility

• Stress regulation

• Mental clarity

• Physical performance

This is a lifestyle system, not a short-term program.

MEDIA & PRIVACY

Photos or videos may only be used with consent.
Clients may opt out at any time.

CORE PRINCIPLE

This practice is built on one foundation:

Breath leads movement. Movement builds strength. Strength builds life capacity.